Posts Tagged ‘cardio’

Being stubborn can destroy your training.  If you continue with the same routines day in and day out, you will never improve.

And I see this ALL the time at the gym.

Most people don’t change at all.  Middle of winter or in the blazing hot middle of July, they look exactly the same.

Now that I am officially in my late 30’s, almost 40, I am still in pretty good shape.  I am still deadlifting in the mid 500’s, my squats are in the mid 300’s and I can still run good times.

But there are two things that I need to change asap.

A) I need to keep my diet strict all year round and slow down on my winter bulk up.  Last season I felt that I bulked up way too much and it was a struggle to get my body weight down quickly.  This year I gained about 6 lbs less, but it still feels pretty heavy.

B) I need to do cardio all year around.  Again, I did “some”cardio all year, compared to last season when I took 6 months off.  That is not healthy and I think I actually looked better when I stayed lean during the winter.  For my 40th birthday next year I am going to make sure that I continue cardio all winter long.

Conclusion: Like I stated above, being stubborn can cost you big time in bodybuilding.  I can still train hard, if not harder, then when I was younger, but I do need to make some changes in my routine.

Spring is definitely here, time to hit the cardio hard, lose weight and start getting cut.

Good luck!

-John Andre

Check out my 3 books on amazon.com! Or other books I support!

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News

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I have been working out now for almost 25 years.  That includes doing track and field in both High School and College, several powerlifting meets and also amateur bodybuilding.

Although I always knew that the diet was very important, it wasn’t until I seriously started using a bodybuilding diet that I started to get really ripped.

jabeer

Ripped abs

It was immediately that I realized, the diet is extremely important. I used to say that bodybuilding is 50% workout and 50% diet.

Then I upped it to 75%.

Now I think it is 90% diet.

Let’s face it, almost everyone in the gym does the same workouts.  Everyone does bench press for chest, everyone does curls for biceps, but not everyone looks like Arnold.

Besides genetics and taking steroids, the diet is really the only thing that separates bodybuilders.

Even if you lift less weights than someone else, you still might look better than someone depending on your diet.

If you want to make progress in the gym, immediately start to work on your diet.  That is really the only way to get cut.

Overall, spring is coming.  Time to get ripped.

Check out my 3 books on amazon.com! Or other books I support!

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News

Thank god I ended my winter bulk up several weeks ago.

Typically, I end my winter bulk up on St. Patrick’s Day, but this year I decided to end it in Mid-February.

I want to get ripped earlier in the summer this year.  The last several years I was starting to peak in late August, when in reality, I should be peaking in late June/early July.

I wasn’t planning on doing a spring break this year, but I just ended up booking an indoor water park trip with my son and now I have ten days to get ripped.

I REFUSE to be the “out of shape” father at the water park.

So now I need to get ripped quickly.

Can it be done?

YES.

But what can we really accomplish in ten days?

A) Lose weight.  If you need to get ripped fast, the number one thing you can accomplish is to lose weight.  I am going to try to cut 4 or 5 lbs over the next week.

B) Work out at least 8x over 10 days.  Is that a surprise? You cant waste time resting when you need to get cut.  I am going to need a solid week of lifting weights and 4 or 5 cardio sessions.

Although I am slightly worried since I still have my winter fat, this is a good motivation to get back in shape.

Starting tomorrow, hard workouts in the gym, strict dieting and intense cardio.

I want to start looking leaner by St. Patrick’s day, so this should get me going.

Good luck!

-John Andre

Check out my 3 books on amazon.com! Or other books I support!

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News

I am sorry to inform all of my competition out there, but if you did not start your cardio routine recently, you better start it now.

March 1st is the last day to start your cardio routine and still get ripped for the summer.

How do I know this? From YEARS of experience.  If you start too early you might end up “skinny fat”, if you start to late, you wont get your body fat low enough.

The “sweet spot” to start doing cardio is between Feb 14th and the first week of March.

The other question is, “what type of cardio I should be doing”? That is also important, because if you are doing your cardio incorrectly, you can also ruin your summer.

In my latest book, I tell you exactly what you need to do.

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

For me personally, my Spring training is just starting to get revved up.  I lost around 5 lbs so far and I’ve completed about 10-12 cardio sessions.

Another week or two and I will start to add my sprinting routine into the mix and then I should start to get pretty cut.

And if you do it correctly, you should end up looking like this.

jabeer

Ripped abs

-John Andre

Today was a bad day in the gym.  I had a long day at work and I had to travel all throughout the city before 1 pm, so by the time I got to the gym, I was exhausted.

My plan was to do my second chest workout of the week, followed by a hard 2-3 miles on the treadmile.

I got changed in the locker room around 1:30 and immediately ran over to the incline benches.  As usual it was packed, but this time it was packed with two guys doing multiple sets and writing each set down on a pad.

I am not sure why, but bringing a pen and a pad to the gym bothers me.

You are messing with nature.

Working out and especially lifting weights, is extremely mental.  If you are just going to go through your sets without much effort, feel free to bring a pen and a pad.

But If you are lifting “balls the wall”, leave the pad at home.

Just like you wouldn’t bring a pen and a pad to the local bar, your high school prom or in a rock n roll jam session; it is the same with working out.

Go with nature.

When you feel good, take that pad, throw it in the garbage after spitting on it and lift the heaviest weight that your crazy mind will let you.

Use the force.

luke

Whether you are Pablo Picasso, Jimi Hendrix or a big-wave surfer.  Weight lifting is an art form that comes from within.

From your animal spirit.  Not from an internet forum or a magazine.

Let if flow grasshopper.

Amen

-John Andre

And check out my books on amazon.com!

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Its weird, but if/when you ever have a child, it starts to bring up stuff in your past that you have forgotten for the longest time.

Schools you went to, vacations, relatives alive and dead, etc.  It’s just opens up a part of your mind that was dormant for some time.

This weekend I was at my parents beach house in Cape May, NJ and it really started to bring back memories from when I was younger.

On of the first things I remembered, is how much running around I did.  I was definitely a high energy child and I think my son ran around for about 18 hours straight this Saturday.

It definitely runs in the family.

But, it also got me thinking about summer and how I get ripped every year.

Besides being ripped, I noticed how young I look when I lose weight.  Most people don’t realize how fat a face they have and when you lose weight and start getting cut, it really makes you look a lot younger.

When I am ripped and in great shape in July and August, I look young and I also feel young.

So, how can we achieve this?

A) You need to lose weight.  I plan on losing about 30 lbs.  That is a mandatory.

B) Eat less and eat better.  The holidays are over.  Besides Easter, there is no reason to eat any cake.

C) Cardio.  The weather is starting to improve, its time to get outside and hit the pavement.  Some 3 mile tempo runs and a ton of sprints.

Overall, if you can lose weight, run hard and continue to lift, you should end up looking really good.

And if you stay away from the drugs, steroids and too much booze, you will look young.

I turn 40 soon, check me out.

_O5C0056

And check out my books on amazon.com!

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

This winter has been pretty mild in NYC.

Living in NYC, I actually like having 4 distinct seasons.   Although it seems that the Winters in NYC are pretty long and for some reason longer than the other 3.  This winter hasn’t been too bad.

For bad weather I prefer to use the treadmile.   In recent years I have been using it more and more, but I still think it is important to train outside when you can.

Especially when it comes to any type of sprinting, you need to be outside.  For tempo runs, the treadmile is actually pretty good and can be low impact depending on the machine.

For example, the treadmile I use in Manhattan seems to be very hard for some reason, but the one I use on the weekends in Staten Island feels as soft as a pillow.  For that reason I will run 3-4 miles on the weekends without hurting my joints or feet.

Since it has been pretty warm this winter, I am going to have to suck it up and start running outside.

Just as long as it’s above 30 degrees, there really isn’t an excuse to stay inside.  I used to run outside all year round, but now I take off the cold parts of the winter and just powerlift.

When it comes to dieting, its also time to start to getting busy.

Although I am on vacation and eating like crap this weekend, I have started cleaning up my diet during the work week.

Enjoy the rest of your winter.

If you really want to stop wasting time and start getting cut, check out one of my books on amazon.com

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

My Spring Training has just started and so far it is going great!

I am still squatting and dead lifting heavy weights and I also ran 2 miles in around 14 minutes flat.

When it comes to body weight, I only peaked at 180 lbs this winter, which is about 7 lbs less than last season.

By combining my metrics of weight lifting strength, running speed and body weight; I should be better than last year.

But my body has been acting weird recently.

I already started dieting hard-core and I cut out a ton of calories, yet, I am still staying heavy.  I’ve even added some extra cardio days and I am still not losing a ton of weight.

It’s very strange.  Usually I will lose a ton of weight the first month into my Spring Training, unless I am already in really good shape.

I am hoping that is the case.

If my body fat percentage held up really strong this year, I might look insanely solid this summer.

20180824_173005

Worst case scenario is that my metabolism has slowed down a ton and it’s going to become a lot harder for me to get in shape.

Overall, since I am lifting heavier and running faster than last season, I don’t think it’s my metabolism.  I think I am generally in pretty solid shape, so I might have to add some intensity to my workouts right away to get ripped.

It’s going to be an interesting year.  I really have zero distractions this year, no injuries (thank god) and my numbers have been great.

Hope your training is going well, don’t wait too long to start cutting up.  Spring will be here before you know it.

-John Andre

Check out my books on amazon.com, including my new sprint training book!

Check out my 3 books on amazon.com!

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

I love St. Patrick’s Day.

Although I am not Irish (my son is), I love St. Patrick’s Day so much that I have traveled to Boston, NYC (hometown), Key West, Scottsdale and Dublin for St. Patrick’s Day.

What do I love about St. Patrick’s Day?

You get to go out and eat good food, drink beer and it’s also my official start of Spring.

lep

When It comes to the Spring, I like to be in some type of decent shape as soon as it starts.  That means I am lifting heavy and consistent in the gym, starting to get fast in my cardio workouts and I am also losing some weight.

Right now I have just started my cardio and diet, although I have only lost about 2 lbs.  But starting next week, I believe it is time to turn up the dial and start running and dieting hard.

For St. Patrick’s Day, I want to start looking leaner.

I would love to get my 3 mile time under 22 minutes and also cut over 10 lbs from my winter peak of (180).  Losing 10 lbs is easy, but I want to do it the correct way and not burn off too much muscle.

Anyone can stop eating and lose 10 lbs, the trick is to cut down without burning muscle.

If everything goes well, I should start looking decent on St. Patrick’s Day.

After the holiday, I will be in full Spring training mode.  Sprinting outside, cutting more and more weight and lifting in the gym consistently.

And most importantly, I will officially launch my 3rd book!

It is on amazon now, but as of now I am not heavily advertising.

Good luck!

-John Andre

Check out my 3 books on amazon.com!

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Official launch date is March 17th (St. Patrick’s Day) but you can pick up a copy now on amazon.com.

Email or message me for a free review copy..

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat